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  1. #91
    INDUSTRY INSIDER WillBrink's Avatar
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    Does stevia supercharge up your whey?

    Many people are concerned about synthetic sweeteners such as Sucralose and Acesulfame potassium and prefer to use whey products sweetened with stevia. While there’s little data that’s a safer approach per se, a recent study suggests stevia may be additive to whey for impacting muscle mass, fat mass, and markers for increased mitochondrial biogenesis. Before you get too excited, this was a rat study, so the effect needs to be reproduced in humans vs red eyed squeaky rodents. Still, if you’re using whey that’s also using stevia for a flavoring/sweetening agent, there’s at least a possibility the stevia’s having an additive effect to the whey you’re ingesting. While stevia appears quite safe, although there’s not much for long term studies. There’s also an issue of what’s found in the whole leaf vs the highly processed stevia products sold as sugar replacements which requires more research.

    What’s the mechanism for how stevia supercharges the effects of whey? That’s not altogether clear at this time, but stevia does contain a number of bio-active compounds. The full paper linked below does discuss nutrients and other bioactive compounds found to have antimicrobial, antioxidant, antidiabetic, anticarcinogenic, antihypertensive, and anti-inflammatory properties associated with the consumption of the leaf extracts of this plant. However, no specific compound or mechanism was identified in this study:

    Whey protein sweetened with Stevia rebaudiana Bertoni (Bert.) increases mitochondrial biogenesis markers in the skeletal muscle of resistance-trained rats. Nutrition & Metabolism volume 16, Article number: 65 (2019)
    Background

    A combination of resistance training and whey protein supplementation is a common practice among athletes and recreational exercisers to enhance muscle growth and strength. Although their safety as food additives is controversial, artificial sweeteners are present in whey protein supplements. Thus, natural sweeteners extracted from the leaves of Stevia rebaudiana are a potential alternative, due to their safety and health benefits. Here, we investigated the effects of whey protein sweetened with S. rebaudiana on physical performance and mitochondrial biogenesis markers in the skeletal muscle of resistance-trained rats.
    Methods

    Forty male Wistar rats were distributed into four groups: sedentary rats, trained rats, trained rats receiving whey protein and trained rats receiving whey protein sweetened with S. rebaudiana leaf extracts. Resistance training was performed by climbing a ladder 5 days per week, during 8-weeks. The training sessions consisted of four climbs carrying a load of 50, 75, 90, and 100% of the maximum load-carrying capacity which we determined before by performing a maximum load-carrying test for each animal. After this period, we collected plasma and tissues samples to evaluate biochemical, histological and molecular (western blot) parameters in these rats.
    Results

    Dietary supplementation with whey protein sweetened with S. rebaudiana significantly enhanced the maximum load-carrying capacity of resistance-trained rats, compared with non-sweetened whey protein supplementation. This enhanced physical performance was accompanied by an increase in the weight of the gastrocnemius and soleus muscle pads. Although the muscle pad of the biceps brachii was not altered, we observed a significant increase in PGC-1α expression, which was followed by a similar pattern in TFAM protein expression, two important mitochondrial biogenesis markers. In addition, a higher level of AMPK phosphorylation was observed in these resistance-trained rats. Finally, supplementation with whey protein sweetened with S. rebaudiana also induced a significant decrease in retroperitoneal adipocyte diameter and an increase in the weight of brown adipose tissue pads in resistance-trained rats.
    Conclusion

    The addition of Stevia rebaudiana leaf extracts to whey protein appears to be a potential strategy for those who want to increase muscular mass and strength and also improve mitochondrial function. This strategy may be useful for both athletes and patients with metabolic disorders, such as obesity and type 2 diabetes.
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  2. #92
    Registered User adikam11's Avatar
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    Thanks You. That was the great post though.
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  3. #93
    Registered User Jeremy19969's Avatar
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    Guy knows what he is talking about!
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  4. #94
    Registered User Jowel84's Avatar
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    Hi, I have a question about whey. I am in my 1st year of body building, and i read a lot about food schedule's. A lot of people seem to use whey as a 'meal' during the day. But I'm wondering: why take a fast protein, and not a slower one like casein? I would reason that casein would be better, because it spreads more during the day in stead of whey.

    I would love to hear your opinion on this, so I can adjust my food schedule the right way. Many thanks in advance!
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  5. #95
    INDUSTRY INSIDER WillBrink's Avatar
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    Originally Posted by Jowel84 View Post
    Hi, I have a question about whey. I am in my 1st year of body building, and i read a lot about food schedule's. A lot of people seem to use whey as a 'meal' during the day. But I'm wondering: why take a fast protein, and not a slower one like casein? I would reason that casein would be better, because it spreads more during the day in stead of whey.

    I would love to hear your opinion on this, so I can adjust my food schedule the right way. Many thanks in advance!

    If you know you're not going to eat for a long time, casien may be the better choice for that, which is why some will eat some cottage cheese and such before bed. Most people eat on a regular schedule, and whey does have various unique benefits and effects (tons of studies posted in this thread...), so whey is generally the go to protein supplement.
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  6. #96
    Registered User Jowel84's Avatar
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    Originally Posted by WillBrink View Post
    If you know you're not going to eat for a long time, casien may be the better choice for that, which is why some will eat some cottage cheese and such before bed. Most people eat on a regular schedule, and whey does have various unique benefits and effects (tons of studies posted in this thread...), so whey is generally the go to protein supplement.
    tanks verry much for yor reply! because of my work i'm not able to eat every 3 hours, so i will plan on that with the right shake.
    Again, thanks!
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  7. #97
    INDUSTRY INSIDER WillBrink's Avatar
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    Various studies suggests whey improves glycemic control and oxidative stress. This study done in a diabetic population:

    CHANGE OF SOME OXIDATIVE STRESS PARAMETERS AFTER SUPPLEMENTATION WITH WHEY PROTEIN ISOLATE IN TYPE 2 DIABETIC PATIENTS: Whey protein isolate in oxidative stress

    J. Nutrition 14 December 2019, 110700



    Highlights

    • Chronic hyperglycemia is associated with long-term damage, especially the eyes, kidneys, nerves, heart, and blood vessels

    •The development of these disorders reflects complex pathological processes in which the oxidative stress caused by reactive oxygen species

    •Daily supplementation of undenaturated cysteine-rich whey protein isolate improved oxidative stress and inflammatory markers

    Source:

    https://www.sciencedirect.com/scienc...9990071930259X
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  8. #98
    Registered User fitnessguyuk's Avatar
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    How much is too much?

    I weigh about 78kg and am managing to get around 170g of protein per day - one scoop of whey with breakfast and two in my protein shakes are my supplemented protein. I generally have these in the morning. Would it be advisable to take a slower acting protein in the evening to provide my body with enough during the night?
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  9. #99
    Registered User fitnessguyuk's Avatar
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    Originally Posted by fitnessguyuk View Post
    I weigh about 78kg and am managing to get around 170g of protein per day - one scoop of whey with breakfast and two in my protein shakes are my supplemented protein. I generally have these in the morning. Would it be advisable to take a slower acting protein in the evening to provide my body with enough during the night?
    To follow up - I am generally now evening out at around 160g to 170g of protein per day. Also taking 4g of creatine per day - I am seeing gains gradually which I guess is the best way to do it.
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  10. #100
    Chromadex Verified faipdeooiad's Avatar
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    It’s really not necessary to have a slower digesting casein protein for overnight. Just hit your macros for the day and you’re good to go
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  11. #101
    INDUSTRY INSIDER WillBrink's Avatar
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    This may not seem whey related to some, but it is, as whey is the most effective method - along with it's many other potential benefits - to keep Glutathione levels up. NAC is another route of keeping Glutathione levels up, but with whey you're getting the protein, BCAA's, etc:

    Glutathione Serum Levels and Rate of Multimorbidity Development in Older Adults.


    J Gerontol A Biol Sci Med Sci. 2019 Apr 25.

    Abstract

    We aimed to investigate the association between baseline levels of total serum glutathione (tGSH) and rate of chronic disease accumulation over time. The study population (n = 2,596) was derived from a population-based longitudinal study on ≥60-year-olds living in Stockholm. Participants were clinically assessed at baseline, 3- and 6-year follow-ups.

    Multimorbidity was measured as the number of chronic conditions from a previously built list of 60 diseases. Linear mixed models were applied to analyze the association between baseline tGSH levels and the rate of multimorbidity development over 6 years. We found that at baseline, participants with ≥4 diseases had lower tGSH levels than participants with no chronic conditions (3.3 vs 3.6 µmol/L; p < .001). At follow-up, baseline levels of tGSH were inversely associated with the rate of multimorbidity development (β * time: -0.044, p < .001) after adjusting for age, sex, education, levels of serum creatinine, C-reactive protein, albumin, body mass index, smoking, and time of dropout or death.

    In conclusion, serum levels of tGSH are inversely associated with multimorbidity development; the association exists above and beyond the link between tGSH and specific chronic conditions. Our findings support the hypothesis that tGSH is a biomarker of multisystem dysregulation that eventually leads to multimorbidity.
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